Greek Easter Lamb … Enjoy It in Moderation

Every family has its holiday food traditions. In mine, we celebrate Easter with Grandma Kay's traditional Greek lamb recipe.

But What about the Risks of Red Meat?

Since the World Health Organization released its October 2015 report warning of the links between red and processed meats and cancer, many consumers have struggled with establishing a sense of moderation with these foods. Lamb (along with beef, veal, pork, mutton, horse and goat) is considered a red meat, which was classified as Group 2A, meaning they are probably carcinogenic to humans. What this means is that associations between consumption of these foods and the development of colorectal cancer (as well as pancreatic and prostate cancers) were observed in epidemiological studies, but that other contributing factors couldn't be conclusively ruled out. 

Red meat has also been part of discussions around heart health for years, in large part because of its high saturated fat content. The 2015 Dietary Guidelines recommend limiting saturated fat intake to 10 percent of daily caloric intake — about 22 grams per day for someone on a 2,000-calorie diet.

For these reasons, it may be beneficial to eat red meat in moderation and focus mainly on plant-based sources of protein, along with eggs, fish, poultry and dairy products, while emphasizing unsaturated over saturated sources of fat. Depending on what other foods you consume, red meat could be a once-a-month food — or, if this sounds like an absurdly low number, a once-a-week or twice-a-month food.

Lamb's Nutritional Profile

All that considered, lamb does provide some essential nutrients. A lean three-ounce serving provides about 16 grams protein and 15 percent of daily iron needs. Lamb is also a rich source of vitamin B-12, niacin, riboflavin, phosphorous, zinc and selenium.

My grandmother's recipe also features oregano, garlic and olive oil, all of which have been noted for their health benefits. Oregano, for example, has been touted for its antiviral, antiseptic and immune-boosting properties. Garlic and olive oil are other heart-healthy staples of the Mediterranean diet.

My father loves to point out that even though my grandmother "ate junk" her whole life, smoked like a chimney, drank alcohol and worked around the clock, she still lived a long time. Maybe this recipe had something to do with it? Either way, it's a delicious Easter tradition in my family! My favorite way to enjoy it is with a side of garlicky greens topped off with a generous squeeze of lemon.

Get even more RDN-approved Easter recipes

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Grandma Kay's Greek Easter Lamb

Recipe by Jessica Cording, MS, RD, CDN

Ingredients

• 1 leg of lamb, boneless and butterflied (approximately 2 pounds)
• 1 cup olive oil, divided
• 2 large onions, finely diced (about 1½ cups)
• 16 cloves garlic, finely diced
• Juice of 6 lemons (about ⅔ cup)
• 2 tablespoons dried oregano, or 4 tablespoons minced fresh oregano
• 1 cup chopped parsley
• Salt and pepper to taste

Additional Equipment

• Cooking twine
• Roasting pan

Directions

1. Preheat oven to 325°F.
2. In a saucepan, heat olive oil over medium heat and add onion. Cook until translucent without browning. Add garlic and cook until fragrant, about 30 seconds.
3. Add parsley, oregano and lemon juice. Simmer for a few minutes until parsley is wilted and oregano is infused into the mixture.
4. Slather half of the onion-garlic-parsley-oregano mixture inside the cavity of the butterflied leg of lamb. Tie and secure lamb with the cooking twine.
5. Rub outside of lamb with a little olive oil and salt and pepper.
6. Place the lamb into a roasting pan. It is not necessary to use a rack. Spread half of the remaining onion-garlic-parsley-oregano mixture on the top and sides of the lamb.
7. Place lamb in the oven and cook 30 minutes. Remove and spread remaining onion-garlic-parsley-oregano mixture on the lamb.
8. Return lamb to the oven and cook until internal temperature reaches 140°F, approximately 30 to 36 minutes more.
9. After lamb reaches 140°F, remove and let the meat sit, covered, for about 15 minutes. After the resting period, the internal temperature of the meat should reach a safe level of 145°F. Carve and serve. Serves 8.

Cooking Notes

• Lamb chops can be substituted for leg of lamb, but cooking time will be much shorter.
• If after resting, lamb's internal temperature doesn't reach 145°F, return it to the oven until it reaches that safe temperature. Continue checking the internal temperature every 5 minutes to prevent overcooking.